How to Make an Easy, Inexpensive Ground Chicken, Spinach, Feta, and Spaghetti Dinner in One Pan (Diabetic Friendly)
- Leigh
- Oct 1
- 2 min read
This is a simple, great tasting skillet meal that you can prepare in about half an hour. The dish starts with inexpensive ground chicken and gets plenty of seasoning from an onion and ground herbs. A little spinach (you can use frozen, leftover, or even fresh) provides extra flavor and nutrition. The spaghetti--I use whole-wheat--cooks right in the pan, as does the simple sauce which includes creamy/salty feta cheese. With it's combination of lean protein, fiber, and other nutrients, the dish is great if you're on a diabetic diet or want to "eat healthy" (in moderation, of course). We like the skillet meal with a simple salad. Leftovers reheat well in the microwave on 50 percent power. Enjoy!
Ground Chicken, Spinach, Feta Spaghetti Dinner (Diabetic Friendly) -- Serves 6+
2-3 teaspoons of canola oil
1 medium onion, chopped (1/2- 3/4 cup)
16 ounces of lean ground chicken
1/2 teaspoon of salt, plus extra, to taste
1/4 teaspoon of pepper
1/2 teaspoon of garlic powder
1 teaspoon of dried oregano
1 teaspoon of dried parsley
3 cups of water
2-3 teaspoons of reduced sodium chicken base (I use "Better Than Bullion")
6-8 ounces of whole-wheat spaghetti noodles, broken in half or in quarters
1 - 1 1/2 cups of cooked chopped spinach (or use frozen and let it cook a little longer)
1 1/2 cups of milk whisked with 2 tablespoons of white whole-wheat flour
1/3 cup of feta cheese, plus a little extra to sprinkle on top, if you'd like
Heat the oil over medium heat in a non-stick skillet or chef's pan. Add the onion and chicken to the pan and sprinkle on the salt, pepper, garlic powder, oregano, and parsley. Saute the chicken mixture for about 10 minutes or until the onion has softened and the chicken has cooked through. Add the water to the pan and the chicken base and bring the mixture to a boil. Stir in the spaghetti noodles, turn down the heat to medium-low, and partially cover the pan. Let the mixture cook for 7-10 minutes or until the spaghetti is mostly done. Stir in the cooked spinach. Whisk the milk/flour mixture and stir it into the mixture in the pan. Add the 1/3 cup of feta cheese and keep stirring the mixture until it thickens up to your liking (usually just a few minutes). Turn off the heat and taste the mixture. Add salt/pepper to taste and sprinkle on a bit more feta before serving the meal from the pan.
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